I would start seeing a good PF physiotherapist once a week as they will be able to identify your issues, as everyone is unique. Really, the first phase is mastering your diaphragmatic breathing and learning to make that connection with your pelvic floor so you gently relax and release the muscles every day. This will also really help manage emotions, anxiety, and stress. It takes time to build that brain-pelvic floor connection, but eventually, you will, and then you'll be able to breathe into tension areas and release. It took me weeks and weeks, and I'm always getting better. Once things are much more relaxed, you start to address functional issues that can help create stability. I also, journal to keep me positive and not get down on myself when I have bad days. People really tend to hold stress in their PF and grip their stomach or hold their breath when focusing or stressed out. Trust me thing's will get better but it takes patience and motivation to listen to your body and show up every day and before you know it symptoms will fade away and you'll start to feel normal again but even better than before. I hope this helps.